the benefits of eating berries







Importance of well balance diet:

All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

By eating berries you will have the following benefits.

BERRIES

Typical serving size:

½ cup (weight varies based on type of berry)

HOW THEY HARM

  • Allergies
  • Kidney and bladder stones
  • Pesticide residue
  • Intestinal irritation
  • Drug interaction
  • Dark stools

    WHAT THEY HEAL

  • Cancer
  • Diabetes
  • Brain function
  • High cholesterol
  • High blood pressure
  • Birth defects Macular degeneration
  • Constipation
  • Aging skin

    BERRIES FACTS

  • Blueberries tend to change color during cooking
    Acids, like lemon juice and vinegar, make them turn red
    In an alkaline environment, such as a batter with too much baking soda, they may turn greenish-blue
  • North America is the world's leading blueberry producer, accounting for nearly 90% of world production
  • People in many cultures have found strawberries useful for certain conditions
    The Chinese claim that a handful of them is a cure for a hangover
    Strawberries are also said to whiten teeth and are used to get rid of garlic breath
    Whether it’s blackberries, blueberries, raspberries, or strawberries, these sweet, juicy fruits are powerhouses of healthy nutrients
    In addition to being low in calories and high in vitamin C and potassium, berries are high in fiber, making them an excellent snack
    Cranberries, boysenberries, loganberries, and olallieberries are tart and primarily used in jams and pies

    Health Benefits

    Fights cancer
    The antioxidants in berries neutralize free radicals, unstable compounds that can damage cells and lead to diseases including cancer
    Berries also contain anthocyanins, plant pigments that have been shown to prevent cancer and heart disease, as well as ellagic acid, another cancer- fighting substance
    Lowers diabetes risk
    In one study, obese volunteers lowered their diabetes risk by drinking a smoothie loaded with blueberries twice a day
    The blueberries increased insulin sensitivity, which helps keep blood sugar levels healthy
    And another study, in mice, suggested the fruit can help prevent hardening of the arteries
    Boosts brain function
    Studies show that berries are loaded with valuable antioxidants that can slow down brain aging and enhance your memory
    Blueberries appear to be especially healthy
    They’re rich in anthocyanins, flavonoids that seem to offer brain benefits
    Helps cholesterol and blood pressure
    Adults who ate about a cup of berries a day lowered their blood pressure and raised their HDL (good) cholesterol after 8 weeks, according to a study from Finland
    Berries are also rich in pectin, a form of soluble fiber that can lower total cholesterol levels
    Reduces risk of macular degeneration
    Blueberries are one of the richest fruit forms of antioxidants
    One study found that people who ate the greatest amount of fruit were the least likely to develop age-related macular degeneration, the leading cause of blindness in older people
    Prevents birth defects
    Strawberries and raspberries are also a good source of folate, a nutrient needed by expectant mothers to stave off birth defects
    One cup provides about 30 mcg, or roughly 7% of the RDA
    Relieves constipation
    There are 7 g of fiber in a cup of raw raspberries
    The seeds in raspberries provide insoluble fiber that helps prevent constipation
    Repairs aging skin
    The anthocyanins in berries may even prevent some of the effects of aging, such as skin damage from ultraviolet light
    Studies have also shown that ellagic acid may also repair skin damaged by the sun

    Health Risks

    Allergies


    If you’re allergic to aspirin, you may want to avoid blackberries, raspberries, and strawberries
    These berries are natural sources of salicylates, substances related to the active compound in aspirin
    In addition, blueberries can cause allergic reactions in some people
    Common symptoms are itchy hives and swollen lips
    Kidney and bladder stones
    Strawberries and raspberries contain oxalic acid, which can aggravate kidney and bladder stones in susceptible people
    It can also reduce the body’s ability to absorb iron and calcium
    Pesticide residue
    Strawberries may contain relatively high levels of pesticide residues, so consider buying organic varieties
    Bowel irritation
    The seeds in strawberries provide insoluble fiber, which helps prevent constipation
    But they can be irritating to people with such intestinal disorders as inflammatory bowel disease or diverticulosis
    Dark stools
    Though not really a health risk, blueberries can make stools dark and tarry, which could be mistaken for intestinal bleeding

    Allergies

  • Snack on bagged frozen berries for a mini-burst of berry sorbet
  • Simmer mixed berries with honey and cinnamon, then add a splash of lime juice for an antioxidant-rich dessert sauce
  • Sprinkle strawberries or blueberries on a peanut butter sandwich in place of high-sugar jelly
  • Add quartered strawberries to a shrimp salad
  • Mix finely chopped berries with ricotta and honey as a spread

    Buying Tips

  • Choose berries that are firm, plump, and deep in color, while avoiding those that are soft, mushy, or moldy
  • Stay away from containers of berries with juice stains, which may be a sign that the berries are crushed and possibly moldy; soft, watery fruit, which means the berries are overripe; and dehydrated, wrinkled fruit, which means the berries have been stored too long

    Storing Tips

  • After you purchase berries, check the fruit and toss out any moldy or deformed berries
  • Eat overripe berries within 24 hours
  • Keep other berries in the original container or arrange unwashed berries in a shallow pan lined with paper towels and wash topped with another paper towel to absorb any additional moisture
    Cover the pan with plastic wrap
  • Wash just prior to use and eat within a week after purchase
  • If you can’t eat them that soon, store in a freezer for up to 1 year without losing flavor
  • Raspberries spoil faster than most berries because of their delicate structure and hollow core
    Blueberries last a little longer than other berries because they have a protective light powdery coating on the skins

    QUICK TIP:

    Wait to wash Berries should be washed well but gently, using the light pressure of the sink sprayer if possible, just before eating or recipe preparation